8/13/24 - Tuesday

Aug 12

A1) Backsquat 5-4-3-2-1-1-1

*Start at 60% of 1RM and work up

A2) 5x HS Walk Practice or Progressions (Wallwalks x 2-3 or Shoulder Taps 20-30)

B) 3 Rounds For Time:

400m Run

21 Wallballs

12 Shoulder to OH

T1- Scale as needed

T2- 20/14 WB and 95/65 BB

T3- 20/14 WB and 115/75 BB

T4- 20/14 WB and 135/95 BB

Mobility -

2 Rounds For Quality:

T-Spine Rotation (bottom of squat) x 20 each side

1:00 Foam Roll T-Spine/Lats

1:00 Bonesaw on Calves

1:00 Pigeon Stretch each side

Cat/Cow x 20

Arnold Chua

8/14/24 - Wednesday